CHALLENGE BOOK

THE YARD GYM

THIS 6-WEEK CHALLENGE IS ALL ABOUT PUSHING YOUR LIMITS AND RESETTING YOUR BODY AND MIND AS WE START A NEW YEAR.

CHALLENGE IT’S TIME TO PRIORITISE YOURSELF, ESTABLISH A FOUNDATION OF HABITS TO SUPPORT YOUR GOALS, AND STEP OUT OF YOUR COMFORT ZONE. FEEL GOOD

THE YARD GYM

6 WEEK CHALLENGE

WELCOME

CHALLENGE TO THE

This 6-week challenge is all about pushing your limits and resetting your body and mind as we start a new year. It’s time to prioritise yourself, establish a foundation of habits to support your goals, and step out of your comfort zone.

Our Yard team has developed a 6-week training program designed to help you achieve your goals on both the rig and turf. Each week, we’ll progress towards heavier lifts and enhanced cardio endurance, making proper nutrition essential for optimal performance. To maximise the challenge, collaborate with your trainers and community for support, share your goals, complete two scans, and utilise the educational resources provided, including this ebook and weekly online videos available in your community group. For any questions, reach out to your challenge representative.

FOR MORE RECIPE INSPIRATION OR TO ENQUIRE ABOUT PERSONALISED NUTRITION YOU CAN EMAIL NICOLETTE AT NICOLETTE@THEYARDGYM.COM.AU OR YOU CAN FOLLOW NICOLETTE ON SOCIAL MEDIA AT @NATURALLY_NICOLETTE.

THE YARD GYM

6 WEEK CHALLENGE

TYG TRAINING

PHILOSOPHY

The TYG training model is built on the belief that training should not only develop physical strength, endurance, and performance but also instill discipline, balance, and long-term resilience in individuals. It is more than a workout, it’s a system designed to build a complete athlete, whether you’re training for sport, personal fitness, or a specific goal. The philosophy driving the TYG model emphasises structured progression, adaptability, and recovery, ensuring sustainable performance gains while reducing the risk of injury and burnout.

The Why Behind TYG The ultimate goal of the TYG training model is to help individuals unlock their potential and build sustainable, long term athleticism. By systematically addressing strength, endurance, recovery, and mindset, TYG creates a framework that goes beyond fitness, it develops lifestyle habits and durable everyday athletes. By embodying this philosophy, the TYG model ensures its participants don’t just train harder, they train smarter, building a body and mind capable of performing at their best across all areas of life.

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6 WEEK CHALLENGE

PRINCIPLES CORE TRAINING

Structured Progression The TYG model is built around four distinct phases: Base, Gain, Perform, and Align, which provide an ongoing structure that caters to both progressive overload and recovery. Each phase is designed to develop specific physical and mental capacities: Base: Establishes foundational strength, hypertrophy, endurance, and technique. Focuses on movement efficiency and consistency. Gain: Builds strength through progressive overload and conditioning work, ensuring gradual and safe progression. Perform: Tests peak performance and power, integrating intensity and specific demands. Align: Facilitates recovery, mobility, and balance, realigning the body and mind to prepare for the next cycle. Adaptability Across Populations The TYG model is scalable for individuals of all fitness levels, from beginners to the every day athlete. By tailoring training percentages (calculated from 3RM efforts), rep ranges, and intensity levels, the program ensures inclusivity while maintaining efficacy. Integrated Recovery Protocols Recovery is treated as a fundamental component of the training process, not an afterthought. With methods ranging from pilates and deload phases, recovery is incorporated systematically across all phases to optimise performance and longevity. Holistic Development TYG doesn’t just focus on physical capacity, it also addresses mental toughness, discipline, and teamwork. The program’s emphasis on challenging yet attainable goals fosters resilience and builds confidence in all participants. Community and Accountability Through our unique Turf, Rig, Payday, and Game Day sessions, TYG fosters a sense of community and shared accountability. Members push each other, celebrate progress, and bond over shared challenges and victories inside and outside the gym. Purpose-Driven Training Every movement, session, and phase has a clearly defined purpose. Whether it’s priming exercises to improve mobility or specific conditioning efforts to develop aerobic capacity, the TYG model ensures that no time is wasted on ineffective or random workouts.

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6 WEEK CHALLENGE

NUTRITION FUNDAMENTALS

WHEN SETTING ANY FITNESS GOAL, START BY CONTROLLING YOUR OVERALL CALORIE INTAKE, FOLLOWED BY ENSURING ADEQUATE PROTEIN CONSUMPTION. THE REMAINING CALORIES CAN BE DISTRIBUTED BETWEEN CARBOHYDRATES AND FATS BASED ON PERSONAL PREFERENCE.

THE YARD GYM

6 WEEK CHALLENGE

CALORIES ARE A UNIT OF ENERGY THAT WE CONSUME TO FUEL OUR BODIES, BOTH AT REST AND DURING ACTIVITY. CONSUMING ENOUGH CALORIES IS ESSENTIAL FOR FEELING YOUR BEST, PERFORMING WELL, AND RECOVERING EFFECTIVELY. CALORIES

MAINTENANCE TARGET

Calories needed to maintain your current weight.

CALORIE DEFICIT

A reduction of approximately 15% to 20% from your maintenance calories to support weight loss.

CALORIE SURPLUS

An increase of about 10% to 15% from your maintenance calories to promote weight and muscle gain

To calculate your calorie needs, use the formula below. You’ll need your Basal Metabolic Rate (BMR) from a body scan. If you haven’t done a scan, reach out to your challenge rep to help determine your target.

CALORIE CALCULATOR

Start by getting your maintenance with this calculation:

MODERATELY ACTIVE

3-5 DAYS OF TRAINING = BMR X 1.55

HARD ACTIVITY LEVEL

6-7 DAYS OF TRAINING = BMR X 1.725

These levels refer to days of training, not individual workouts. For example, if you complete two double sessions and two single sessions per week, along with 5,000 steps daily, you would fall under the "moderately active" category. Moderately active generally includes averaging 5,000–10,000 steps per day and minimal movement during work (e.g., a desk job). Hard activity level applies to those who are on their feet all day for work or have a physically demanding job. This could also include averaging 15,000–20,000+ steps daily. For example, training 5–6 days a week while working a strenuous job would place you in this category. Aim to hit this target on average per day of the week. It is ok to be under or over some days as long as you fit within your average total goal for the week.

FOR A DEFICIT

REMOVE 15%-20% CALORIES/DAY

FOR A SURPLUS

ADD 10%-15% CALORIES/DAY

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6 WEEK CHALLENGE

MACROS

MACROS REFER TO CARBOHYDRATES, FATS, AND PROTEIN — THE THREE MACRONUTRIENTS THE BODY REQUIRES IN LARGE AMOUNTS TO MAINTAIN ITS STRUCTURE AND OPTIMISE SYSTEM FUNCTIONS.

Focus on carbohydrates and fats to support energy.

PRE-WORKOUT

Prioritise carbohydrates and protein to replenish energy stores and aid recovery.

POST-WORKOUT

When setting any fitness goal, start by controlling your overall calorie intake, followed by ensuring adequate protein consumption. The remaining calories can be distributed between carbohydrates and fats based on personal preference.

30-35% protein 40-45% carbohydrates 25-30% fats

A general guideline for daily macronutrient distribution is:

PROTEINS

• Provides energy • Supports brain function • Includes whole grains, fruits, vegetables CARBOHYDRATES

• Builds and repairs tissues • Essential for muscle growth • Found in lean meats, legumes, eggs

• Supports cell growth • Provides long-term energy storage • Includes healthy sources like avocados, nuts, olive oil FATS

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6 WEEK CHALLENGE

CARBS Carbohydrates are the body’s preferred source of energy and are essential for helping us feel and perform at our best each day. Complex carbohydrates should make up a significant portion of the diet, as they break down gradually, promoting satiety and balanced energy levels. Simple carbohydrates, on the other hand, are broken down quickly causing energy spikes and crashes therefore should be consumed in moderation (e.g., white bread, pastries, chocolate, and sweets).

EXAMPLES OF CARBOHYDRATES TO INCLUDE:

FRUITS VEGETABLES WHOLE GRAIN BREAD RYE BREAD WHOLE WHEAT PASTA BUCKWHEAT LENTILS BEANS NUTS AND SEEDS CHICKPEAS QUINOA MILK HONEY OATS

CARBOHYDRATES

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6 WEEK CHALLENGE

FATS

Dietary fats are the body’s secondary source of energy when carbohydrates are unavailable. Fats are vital for the absorption and storage of fat-soluble vitamins and play a key role in supporting hormone function. The focus should be on consuming unsaturated fats for optimal health while reducing intake of trans fats and excessive saturated fats, which can negatively impact heart health and inflammation (eg: fried food, packaged foods especially baked goods and processed snacks)

EXAMPLES OF HEALTHY FATS TO INCLUDE:

OILY FISH EG: SALMON, SARDINES, TIN TUNA EGGS AVOCADO EXTRA VIRGIN OLIVE OIL COCONUT OIL NUTS AND SEEDS OLIVES

FULL FAT DAIRY GREEK YOGHURT NUT BUTTER

HEALTHY FATS

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PROTEIN

Protein serves as the foundation for the body’s building blocks, repairing and building tissues and muscles. It plays a vital role in maintaining our structural framework while also supporting satiety, helping to keep us fuller for longer and regulating hunger levels.

EXAMPLES OF PROTEIN SOURCES TO INCLUDE:

ANIMAL - BASED PROTEINS:

BEEF PORK LAMB POULTRY (CHICKEN OR TURKEY) EGGS FISH (FRESH OR CANNED) LOW-FAT DAIRY CHEESE (PARMESAN, FETA, COTTAGE, RICOTTA, CHEDDAR IN MODERATION)

PROTEINS

PLANT - BASED PROTEINS:

CHICKPEAS LENTILS TOFU (FIRM OR SILKEN FOR DIFFERENT RECIPES) TEMPEH EDAMAME QUINOA NUTS AND SEEDS BEANS (KIDNEY, BLACK, CANNELLINI) SOY MILK

PROTEIN TARGET FORMULA

KGS

LBS

BASE LEVEL (the minimum you want to hit)

1.5g x body weight

0.68 x body weight

Eg: 1.5g x 80kg = 120g protein a day

Eg: 0.68g x 176lbs =120g

MEDIUM LEVEL (you can go above this again for a higher intake if you wish)

0.82 x body weight

1.8 x body weight Eg: 1.8g x 80kg = 144g per day

Eg: 0.82g x 176lbs =144g

THE YARD GYM

6 WEEK CHALLENGE

BALANCED BUILDING A MEAL

THE YARD GYM

6 WEEK CHALLENGE

YOUR GUIDE TO BUILDING A BALANCED MEAL: It is crucial to fuel your body properly to sustain energy, support recovery, and feel your best. By building a balanced plate, you can maximise your day and workouts while nourishing your body from the inside out. Below is a template to help you create a well- balanced meal.

HOW TO BUILD A SIMPLE PLATE

PROTEIN

CARB

FAT

PICK 1

PICK 2-4

PICK 1-3

200-250g steak 120g salmon 95g tin of tuna

1 medium potato (any type) 1/2 cup quinoa (cooked)

1 tbsp olive oil Spray olive oil for cooking 30g goats cheese 30g feta 1 tbsp almond butter 1/4 avocado 10-15g nuts (e.g., almonds, walnuts)

1/2 cup brown rice (cooked) 1/2 cup couscous (cooked) 1/2 cup whole wheat pasta (cooked) 1 small corn cob 1 whole grain wrap 1 cup steamed or roast veggies (broccoli, carrot, zucchini, pumpkin, mushroom etc) 1 cup spinach (fresh or cooked) 1/2 small cauliflower (roasted or steamed) 1 cup green beans 1/2 cup peas 1 medium cucumber (sliced for a refreshing side) 1 medium tomato (sliced or diced) 1 cup mixed leafy greens (lettuce, arugula, rocket)

250g mince (any form) 100g chicken breast 200g lamb cutlets 200g pork cutlet 120g chicken thigh 120g barramundi fillet 100g sashimi grade tuna 2 eggs 100g tofu 100g prawns 100g tempeh or tofu 100g cottage cheese 120g cooked chickpeas 120g cooked lentils

1 tbsp seeds 1 tbsp tahini 1 tbsp coconut oil

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6 WEEK CHALLENGE

EXAMPLE MEALS:

PROTEIN

CARB

FAT

NUTRITION GUIDE (APPROX)

200g steak grilled (sirloin)

2 cups roast veggies

2x spray olive oil (1x serve for steak, 1 for veg)

Calories 663 Protein 54g Carbs 33g Fat 35g Calories 528 Protein 33g Carbs 27g Fat 32g Calories 465 Protein 38g Carbs 40g Fat 17g Calories 261 Protein 14g Carbs 13g Fat 17g Calories 512 Protein 24g Carbs 41g Fat 28g

120g salmon

1 cup green beans steamed 1 cucumber 1 tomato

30g feta 1 tbsp tahini Spray olive oil for cooking the salmon

100g chicken breast grilled (flavour added – salt, pepper, oregano, garlic)

1 medium sweet potato baked 1 cup steamed broccoli

1 tbsp olive oil

2x eggs poached

1 cup mushrooms 1 cup wilted spinach

¼ Avocado

100g tofu

½ cup cooked quinoa 1 cup leafy greens 1 cup grilled zucchini 1 cup steamed broccoli

1 tbsp olive oil 15g toasted almonds crushed

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6 WEEK CHALLENGE

EXAMPLE 7 DAY MEAL PLAN

Please note this is a draft plan of what your week could look like which includes some meals from the recipe book. This plan has no calorie guidance and is just an example.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

2x boiled eggs 1x slice wholegrain sourdough Handful of spinach leaves wilted ¼ avocado

Cinnamon pear overnight oats

Blueberry banana pancakes

One pan steak and eggs

Breakfast

Greek yoghurt and berries

Strawberry blueberry smoothie

Snack

Grilled sweet chili chicken & veggie skewers with leafy green salad (leftovers from dinner)

Grilled pork vermicelli bowl

Grilled teriyaki chicken salad

Chicken salad wrap

Lunch

Peanut butter stuffed dates

Protein shake

Chocolate protein muffin

Snack

Grilled sweet chili chicken & veggie skewers with leafy green salad

Steak with oven roasted vegetables

Poached salmon & asparagus

Kale pesto chicken pasta

Dinner

Fish taco bowls

Grilled turkey burger

Fish taco bowls

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6 WEEK CHALLENGE

TOP TIPS

YOUR GOALS TO REACH

WEIGHT LOSS

Aim to hit your deficit across the entire week instead of every day. This allows for flexibility. For example, if your daily calorie allowance is 2000 cals, that's 14,000 for the week. Some days you may consume 1800 and others 2200, evening out to your average. You can save 100-200 calories from your weekdays to add to your weekends for social events.

Be consistent. Fat loss takes time, and the scales will fluctuate based on food, fluid, and inflammation from excess carbs or sodium. If you lose fat and gain muscle, the scales may not change much. This is why measurements and progress photos are important alongside the scales.

Keep your protein high and include a minimum of 25g in all your meals. This will help you stay fuller for longer, preventing overeating and cravings..

Don’t cut your calories too low. Going into an extreme deficit can cause energy crashes, fatigue, muscle loss, poor recovery, and may limit training frequency. This will make achieving your goals slower and less sustainable. Maintain a healthy 15-20% deficit. Start with 15%, then move to 20% after 2 weeks if preferred.

THE YARD GYM

6 WEEK CHALLENGE

TOP TIPS

YOUR GOALS TO REACH

WEIGHT / MUSCLE GAIN

Aim for a medium to high protein target and include a minimum of 25-35g of protein at all main meals and 15g at any snack..

Aim to hit resistance training (RIG) 3x a week at a minimum and track your progress on your lifts. Consider setting performance-based goals.

Focus on recovery. Pay attention to your body, adding extra active recovery or stretching if needed. Prioritise sleep. Focus on nutrition to heal the body (e.g., protein for muscle repair, carbs for energy replenishment, and magnesium for recovery and improved sleep).

Make sure you are eating enough. If you want to gain weight or muscle, you should aim for a calorie surplus. If your goal is fat loss and muscle gain, focus on fat loss first with a deficit, then move to maintenance, and eventually a surplus. If you're not eating enough, muscle gain can be slower..

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6 WEEK CHALLENGE

SNACKS

PROTEIN-PACKED SNACKS:

1. Greek yogurt with a handful of nuts or seeds 2. Cottage cheese with cucumber and cherry tomatoes 3. Boiled eggs with a pinch of salt and pepper 4. Protein smoothie (e.g., protein powder, almond milk, banana) 5. Hummus with carrot or cucumber sticks 6. Edamame beans (steamed with sea salt) 7. Sliced turkey or chicken breast rolled up with a slice of avocado 8. Low-fat cheese sticks 9. Tofu cubes with soy sauce and sesame seeds 10. Tuna or salmon salad with avocado in a lettuce wrap

VEGETARIAN & VEGAN SNACKS:

1. Roasted chickpeas 2. Almond butter on rice cakes 3. Guacamole with veggie sticks (carrot, cucumber, bell pepper) 4. Veggie sticks (carrot, cucumber, celery) with tahini dip 5. Chia pudding with almond milk and a drizzle of honey 6. Sliced apple with peanut or almond butter 7. Whole wheat pita bread with hummus 8. Roasted or spiced nuts (almonds, walnuts, cashews) 9. Sliced avocado on wholegrain crackers 10. Vegan protein bar (low-sugar, high-protein)

LOW-CALORIE SNACKS:

1. Air-popped popcorn with a sprinkle of nutritional yeast 2. Sliced cucumber and tomatoes with a dash of olive oil and balsamic vinegar 3. Fresh fruit (e.g., berries, orange slices, apple) with a handful of almonds 4. Celery sticks with a light cream cheese spread 5. A boiled egg with a few pickles 6. Veggie chips (made from zucchini or sweet potato) 7. Seaweed snacks 8. Sugar-free gelatin with fresh berries

9. A small bowl of mixed berries or watermelon 10. Cucumber and dill salad with a dash of olive oil

FILLING SNACKS FOR ENERGY:

1. Oatmeal with chia seeds and a dollop of almond butter 2. Whole-grain toast with avocado and a sprinkle of chia seeds 3. Rice cakes with almond butter and banana slices 4. Apple slices with cinnamon and peanut butter 5. Overnight oats with flaxseeds and berries 6. Chia and hemp seed energy balls 7. Quinoa salad with chopped veggies and feta cheese 8. Sliced pear with a handful of walnuts 9. Whole wheat crackers with cheese 10. Smoothie with spinach, protein powder, banana, and almond milk

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6 WEEK CHALLENGE

TRACKING

YOUR

FOOD

TRACKING YOUR FOOD INTAKE CAN BE A HELPFUL TOOL FOR SOME INDIVIDUALS, THOUGH IT’S COMPLETELY OPTIONAL. IF YOU CHOOSE TO USE A TOOL LIKE MYFITNESSPAL (MFP), HERE ARE SOME TIPS TO MAKE THE PROCESS EFFECTIVE.

First, be sure to follow the targets we assign for you, not the ones suggested by MFP, as they may not be aligned with your specific goals. Remember, MFP is a short-term tool to help you gain insight into your eating habits, but it's not necessary for long-term success.

When tracking, only log what you consume—not your exercise or calories burned as your targets provided already consider this. Accuracy is key in this process; every little bit counts. For example, 1 tablespoon of olive oil is approximately 115 calories, and if this is untracked, it can quickly push you from a deficit to maintenance, potentially stalling your weight loss. Don’t forget to track on weekends. It’s easy to be in a deficit Monday to Friday, then have a few cocktails or an extra helping over the weekend, which could lead you to go from a deficit to a surplus quickly. A 300-400 calorie deficit can be as little as two cocktails, 2-3 glasses of wine, or four tablespoons of olive oil. Make sure to note whether your food is raw or cooked. For example, if your chicken portion is 100g raw before cooking, track it as raw, as cooked chicken will weigh less due to water loss. We recommend tracking food in its raw form, as it's simpler and more consistent. It’s important to track everything over a 7-day period to get a clear picture of whether you’re meeting your weekly goals.

You don’t need the premium version of MFP for this to be effective, the free version is fine

You don’t need to stress about tracking carbs and fats—they are both energy sources. If you’re over on one, you're likely under on the other, and that's fine. Focus on hitting your calorie and protein targets to ensure you stay within your ideal ranges of all macros naturally. If you prefer to track all four (calories, protein, carbs, and fat), you can, but it can become overwhelming. We recommend focusing on calories and protein to keep things simple and manageable.

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6 WEEK CHALLENGE

FUELLING FOR FITNESS

MAIN MEAL - 1.5-2 HOURS PRIOR SNACK - 30 MINS PRIOR

PRE WORKOUT

CARBS FATS

THE WORKOUT

WATER GELS (90MIN+ WORKOUT)

REFUEL MEAL 30-120 MIN POST

POST WORKOUT

CARBS PROTEIN WATER & ELECTROLYTES

PRE-WORKOUT SNACK

1. A small apple or banana with almond butter 2. Rice cake with peanut butter 3. Wholegrain toast with a avocado. 4. Greek yoghurt with a drizzle of honey and seeds. 5. Cottage cheese with cucumber slices 6. A small handful of trail mix (nuts, seeds, and dried fruit). 7. Half a wholegrain bagel with ricotta and a drizzle of honey 8. A boiled egg with a small piece of wholegrain toast. 9. A small serving of overnight oats with coconut milk and chia seeds. 10. Grain cracker with cottage cheese or goats cheese and tomato

POST-WORKOUT MEAL

1. Grilled chicken with quinoa and steamed broccoli. 2. Salmon with sweet potato and spinach. 3. Turkey and avocado wrap with wholegrain tortilla. 4. Cottage cheese with pineapple and chia seeds. 5. Tuna salad with mixed greens, tomato, and quinoa. 6. Protein shake with banana and oats. 7. Scrambled eggs with spinach and wholegrain toast. 8. Grilled chicken with brown rice and avocado. 9. Yoghurt with whey protein, oats, and berries. 10. Prawns with rice and sautéed veggies.

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6 WEEK CHALLENGE

SUPPLEMENTS

Before adding any supplements to your routine, it’s important to speak with a healthcare professional or nutritionist to ensure they are right for your individual needs. Supplements are designed to fill gaps in your nutrition and help meet specific goals, but they shouldn’t replace a balanced, whole food diet.

Some common supplements include protein powder, creatine, and magnesium. Protein shakes are a convenient and effective way to help you reach your protein targets, especially if you're finding it difficult to get enough from whole foods. Creatine is popular for muscle gain as it can help increase strength and performance during workouts, but be mindful that it may cause water retention and some bloating. If your primary goal is fat loss, this can make it harder to gauge progress on the scales, as the water weight can mask the fat loss results. Magnesium, on the other hand, is great for muscle recovery and improving sleep quality, which is essential for overall health and performance. While supplements can provide benefits, remember they should only be used to complement a healthy, well-rounded diet and exercise plan.

THE YARD GYM

6 WEEK CHALLENGE

As woman your body weight will fluctuate based on where you are in your cycle. It's common for your weight to temporarily increase during your period due to water retention and hormonal changes. Don’t panic—focus on how you feel rather than the scale. During your period, your body is working harder than usual so extra calories are needed (approx 100-300 extra per day for 3-4 days) – You know those days you are STARVING – you can eat more however, just be mindful of what you are consuming. For some people, this might be a few days before your period starts. During your period, focus on iron-rich foods, eg: red meat, leafy greens, and legumes and healthy fats eg: oily fish, nuts, seeds, and avocado. This will help with iron stores, hormone support, energy and recovery. Expect your energy to be lower so if you need an extra rest day or two, that is fine. Swap that workout for a walk if you need. During the follicular and ovulation phases of your cycle, expect higher energy levels and potentially improved performance in the gym. Try to push yourself that little harder in the gym during this time. During the menstrual and luteal phases, your energy may be lower, and you might feel a bit weaker compared to a week or two earlier. This is why tracking progress and weight monthly is more effective than tracking week-to-week. For example, compare week 1 of your current cycle with week 1 of your next cycle to get a clearer picture of your progress. This way, you'll have a more accurate understanding of your overall progress. TRAINING AND NUTRITION DURING THE MENSTRUAL CYCLE

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FAQS

DO I HAVE TO CUT COFFEE?

No, but we recommend no more than 2 shots per day and none after lunchtime to support quality sleep.

DO I HAVE TO CUT OUT ALCOHOL?

If you can we encourage it. We know special events come up so if you can’t cut out alcohol we suggest you limit your intake as much as possible and go for low calorie, low sugar swaps. Save some extra calories from your week to compensate.

SHOULD I CUT CARBS FOR FAT LOSS?

This is an old myth. Carbs are actually the body’s preferred energy source, and we need them for optimal performance. While consuming too many carbs can lead to excess water retention, which may cause temporary weight gain, it's important to focus on the quality of carbs. Complex carbs, such as whole grains, legumes, and vegetables, are the ones we should prioritize, as they provide sustained energy. On the other hand, simple carbs, like pastries, sweets, chocolate, and fried foods, can cause energy spikes and crashes, which can hinder fat loss. Refer to the carb section for more ideas on how to include the right kinds of carbs in your diet. Overall, fasting is not highly recommended for fat loss. While it can create a calorie deficit by skipping a meal, removing snacks and reducing portion sizes are more effective methods for achieving the same result. Skipping breakfast can make it difficult to reach your protein intake, refuel after a morning workout, or have enough energy for a lunchtime session. For women, fasting can impact hormones, whereas for men, fasting tends to be more manageable. By keeping breakfast in your day, you’re more likely to meet your protein goals, maintain balanced energy throughout the day, and avoid that dreaded 3pm energy slump.

IS INTERMITTENT FASTING RECOMMENDED FOR FASTER FAT LOSS?

SHOULD I BE TAKING OTHER SUPPLEMENTS?

We recommend speaking to a professional for any other supplement intake.

DOES MEAL TIMING MATTER?

Meal timing can play a role in optimising your energy levels, workout performance, and overall health, but it’s important to remember that consistency and balance are the keys to long-term success. Eating regular meals throughout the day ensures that your body has a steady supply of nutrients to fuel your activities and promote muscle recovery. It’s beneficial to include a source of protein in every meal to support muscle repair and keep you feeling fuller for longer.

HOW MUCH WATER SHOULD I BE DRINKING PER DAY?

Aim for 2-3L (or 70-100 oz) per day based on how much you sweat

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6 WEEK CHALLENGE

BOOK RECIPE CLICK HERE

IT’S TIME TO PRIORITISE YOURSELF, ESTABLISH A FOUNDATION OF HABITS TO SUPPORT YOUR GOALS, AND STEP OUT OF YOUR COMFORT ZONE.

THE YARD GYM SIX WEEK

CHALLENGE FEEL GOOD

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